Comparing Nutrients in 14 ounces Cooked Frozen Green Peas with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Oranges	Recommended Dietary Allowance
Energy	10.7% 310kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	24% 17.5g	51% 37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.71% 0.52g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	47% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.7% 39.3mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.4% 6.03mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.7% 306mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	85.5% 1282mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.53% 316g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Green Peas with Salt vs Oranges:

• Boiled Frozen Green Peas, drained with Salt have 9.5 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B5, 5.4 times more Vitamin C and 6 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Green Peas with Salt vs Oranges:

• Boiled Frozen Green Peas, drained with Salt have 2.3 times more Copper, 15.2 times more Iron, 2.2 times more Magnesium, 11.2 times more Manganese, 5.5 times more Phosphorus, 2 times more Selenium, more Sodium and 9.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 1.6 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Green Peas, drained with Salt have 1.7 times more Energy, 3.4 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 5.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.